I was really shocked not to see any already posted questions with titles having both "Crossfit" and "Leangains". I realize that Martin Berkhan's training centers heavily on weights, but I was curious to know if anybody has combined the intermittent fasting protocol that he prescribes with a Crossfit fitness routine.
If you've done this, I want to know everything about your experience - for better or worse!
Examples of details you could share:
Did you follow the 16 hrs. fasting / 3 meals in 8 hrs. prescribed by Berkhan?
If you were in an early morning Crossfit class, how did you make your fasting window and refeed work?
Did you take BCAAs (branched chain amino acids) like Berkhan does, or did you skip this?
Were you low carbing except for a carby refeed in the first post-workout meal? How many g carbs were in your refeed? How many carbs were you eating on a daily basis (refeed included) on days you were training?
Did any of the results surprise you - either in a good way or a bad way?
And - whatever else you'd like to tell us about combining Leangains IF protocol with Crossfit workouts!
I have run with crossfit and leangains for about 8 months and I have seen great gains. I think that having a large percentage of your daily intake in the couple of hours post workout is pretty great for gains. This is, however, not in the context of a caloric defecit. Whenever I attempt crossfit and calorie restriction I crash after a week or two. Maybe I'm bad at calorie restriction and weight loss but who knows...
Stats in January (in pounds):
3x5 Press 125
3x5 Squat 245
3x5 Deadlift 355
3x5 weighted chinup +45 bodyweight of 180ish
Then I did from Febrary through May of strict crossfit.com and my strength did not increase at all and probably went down a bit, but my times were faster. (In June I attempted strict press and could only get 120# :( )
I started crossfitfootball.com on June 6th and right now my most recent stats are: Stats in January (in pounds):
3x5 Press 135 (+10)
3x5 Squat 290 (+45)
3x5 Deadlift 380 (+25)
3x5 Bench Press 215 (couldn't get 185 for 5 in january so up at least 30)
3x5 weighted chinup 70 (+25) done sometime in May)
bodyweight of 185ish. I haven't leaned out as much as I'd like but I also always eat as much as I want and my diet hasn't been the cleanest of paleo.
I guess I don't know where I was going with those stats but glean what you will. I think leangains works really well but I have been using it pretty much the whole time I've been logging so I can't really tell if my progress is faster. Main takeaway is do not do crossfit+IF+calorie restriction. Bad. News. Bears.
Coming from a gals perspective here...At the start of June 2011, my crossfit gym started a paleo challenge. I ate paleo bout 80 percent of the time, so thought what the heck. I also incorporated leangains. My goal was to lean out without losing strength. Wasn't too interested in weight loss. At the start of the 60 day challenge I was 120 lbs (5'3"). We performed a WOD which consisted of 500 m row, 4 rds of 10 boxjumps, sit ups and ring rows, then end with a 400m run. Did that initally in 9:43.
At the end of the challenge i weighed in at 107 lbs and i finished the WOD in 8:23. The before and after shots are pretty drastic...obviously alot of fat was shed.
you can see the before and after here: http://crossfitcarbon.com/wp-content/uploads/2011/08/LisaN.jpg
I followed the leangains pretty closely...a 16 hr fast (basically breaking my fast at noon each day and i didn't eat anything after 9pm). Took 20g of bcaa's prior to WOD'g. My gym follows Wendler 5/3/1...so the same as Martin...but we add in the oly lifts (cleans, jerks, snatches) as well as OHS.
I typically worked out at the 5:30am class, so as Martin advises...just took the bcaa's before the WOD and drank coffee and sipped on another 20 g of bcaa's until i broke my fast at noon. I did it everyday, rest or WOD days, thought it was super easy to do....and still continue to do it today.
I didn't get the bonk that some of you guys are talking about at all. I noticed some good strength gains, but i think i'm at my peak based on my weight on all my lifts. The next 60 days i'm going to see if I can gain about 10 lbs and hopefully that will be all muscle.
When I took in carbs it was typically in the form of veggies or fruit (not too much fruit). I rocked a sweet potato, or spaghetti squash now and then...but my micronutrients were typically very high protien, moderate carb and low fat.
In summary, leangains was a really awesome experience. I drastically changed my body composition and look in a relatively short amount of time. It was very easy to do and i will continue to do it. Strength went up as well on all lifts
Dead: 175 to 195 Bsquat: 140 to 155 Frt squat: 110 to 125 strict press 70 to 85 Snatch: 55 to 85 C&J: 95 to 117 OHS: 75 to 115
Oh and I won our Paleo Challenge probably as a result of leangains too.